Beans
Ingredients (use vegan versions):
- 2 servings rice, prepared to package directions, and kept warm
- 1 (15 oz.) can black beans, 1/2 drained
- 1 tablespoon olive oil
- 1/2 onion, diced
- 1/2 bell pepper, diced
- 2 carrots, diced
- 2-3 cloves garlic, minced
- 1/8 teaspoon cumin
- 1/8 - 1/4 teaspoon chili powder
- cayenne pepper, to taste
- fresh minced cilantro, to taste
- 1/2 teaspoon apple cider vinegar
- salt and pepper, to taste
Directions:
Heat the olive oil in a medium saucepan
over medium-high heat. Add onion, bell
pepper, carrots, and garlic, and saute
for about 7 minutes, or until the onion
is very soft and the carrots begin to
soften. Add the can of beans, cumin,
chili powder, cayenne, and cilantro.
Mash the beans up a bit with a potato
masher for a creamier texture. When hot,
taste for seasonings, and add vinegar,
salt and pepper if desired. You
shouldn't need to add much salt, if any.
Serve over rice.
Serves: 2-3
Preparation time: 30 min
By iveggies
Ingredients (use vegan versions):
- 2 cloves garlic
- 1 stalk scallion (green onion), if not 1/2 white onion
- 1 vegetarian bouillon
- 1 scotch bonnet pepper (or any pepper )
- salt to taste
- 1 cup Red Kidney Beans
- 2 cups Brown (white can be used)
- 2 0z. of dried coconut milk
Directions:
This recipe is a Jamaican Tradition
used in virtually every Jamaican
household.
Boil the peas in water until tender. Add
water, coconut milk, rice and all
seasonings. Be sure when adding the
water that it covers the rice by 1
inch. (this will ensure that there is
enough liquid to cook the rice). Bring
to a boil then immediately turn down to
a simmer until rice is soft. Enjoy!
Serves: 8
Preparation time: 20 min
By iveggies
Ingredients (use vegan versions):
- About 8 fresh mushrooms
- 1 large onion
- 1 tin of baked beans
- 1/2 a tin of pealed tomatoes
- a few tablespoons of 'Newman's sauce'
- 1/2 a cup of grated vegan cheese
Directions:
Fry the onions (diced ) and then the mushrooms (sliced) on medium heat
in a non stick pan until cooked. Add chopped tomatoes and saute
lightly. Add full tin of baked beans and Newman's sauce. Simmer for
a few minutes and add cheese (optional). Serve on wholemeal toast.
Serves: 2
Preparation time: 20 minutes
Nutrition Information: Don't really know technical nutrition info but as all us veggies
know, baked beans and mushrooms have plenty of iron, mushrooms have vitamin B and iron is
best absorbed when eaten with vitamin C, so serve with a glass of fresh orange juice.
By iveggies
Ingredients (use vegan versions):
- 1 lb dry white baby lima beans
- 2 teaspoon of salt
- 4 teaspoon of minced garlic
- 3 teaspoon of minced onion
- 1 teaspoon white pepper
- 2 teaspoon sugar
- 1 can diced tomatoes (1 fresh tomato diced)
- 1 can of corn
- 1 can tomato sauce
Directions:
Sort and soak lima beans, 1 to 2 hour.
Use a 3 to 4 quart pot, I boil my water
before adding lima beans, but you don't
have to. After water starts boiling add
seasons, 2 teaspoon salt, 4 teaspoon minced
garlic, 3 teaspoon minced onion, 2
teaspoon sugar, 1 teaspoon white
pepper, add raised and sorted lima beans.
Cook slowly until lima beans are almost
done. Be careful not to over cook lima
beans to much. Before done add 1 can of
diced tomatoes (drain tomatoes before
adding them), add 1 can of corn. simmer
slowly 5 to 10 minutes. Stir in 1 can of
tomato sauce simmer two minutes.
"hint" prepare lima beans with "old
south" method first if you eat that way.
Serves: 5
Preparation time: 1 hr 30 min
By iveggies
Ingredients (use vegan versions):
- 3 cloves garlic
- 1/2 bunch cilantro
- 1/2 bunch green onion
- 1 tomato
- 1/2 green pepper
- 1/2 yellow pepper
- 1/2 red pepper
- cumin, chili flakes, to taste
- oil
- 1-19 oz can chickpeas
- 1/4 cup salsa (hot!)
Directions:
Finely chop garlic, cilantro, tomato &
peppers.
Saute in oil, season with spices.
Add one can chickpeas and mix.
Add salsa, mix & serve.
Optional: garnish with avocado slices.
ENJOY!
Serves: 2
Preparation time: 15 minutes
By iveggies
Ingredients (use vegan versions):
- 2 cups cooked lentils; follow pkg. directions
- 1/4-1/2 lb. fresh green beans, washed and ends removed
- 3/4 cup shelled Brazil nuts
- 1 cup whole wheat pasta shells, uncooked (small)
- extra-virgin olive oil and cooking oil
- garlic clove, fresh pepper, seasalt or kosher salt
- grape tomatoes, halved
Directions:
Heat cooking oil. GENTLY lower nuts in
using dry tongs. use a splashguard,
because the nuts splatter and pop. be
CAREFUL!!!!! when darker on one side,
turn -use splashguard- and remove to
paper towels when other side is done.
immediately grind seasalt over them.
in the meantime, boil the pasta in
generously salted, boiling water till
al dente. Drain.
Heat enough olive oil to coat the
bottom of a heavy saucepot. Mash garlic
w/ side of knife and coarse salt as an
abrasive while oil warms. Add to oil;
cook till fragrant. Add cooked lentils,
stir around till steaming. Add shells;
warm through. Add green beans and
tomatoes; cover and cook only until the
beans turn a bright green. add nuts;
season with pepper and seasalt (or
kosher). Toss or stir together. Pour
plenty of olive oil into a small
skillet and warm while you plate the
food. Drizzle each serving w/ the warm
oil.
Serve w/ warm, crusty vegan bread. offer
warm olive oil heated with garlic
powder, salt and pepper for dipping, or
for drizzling over the vegan bread.
Serves: 2-3
Preparation time: ave. 30 min.
By iveggies
Ingredients (use vegan versions):
- 1 cup small red lentils
- 1 medium onion
- 1 small hot pepper
- 2 cloves garlic (or more if you like garlic)
- vegetable oil
- spices: 1 teaspoon cumin, 1 teaspoon coriander, 1/8 teaspoon cardamom, 1/4 teaspoon cayenne, 3/4 teaspoon garlic powder, 1/8 teaspoon ginger, 1 teaspoon salt and 1/4 teaspoon pepper
- water
- spinach
Directions:
naan/ or rice makes a good meal
Cut up onion, garlic, and as much of the
hot pepper you can stand! Place all them
in a pot, cover with oil about a 1/2 cup
be generous with the oil they should swim in it.
Let all of it simmer, about 5 mins. Add lentils
(did you wash them?) stir.
Add spices stir, add water to cover lentils.
Cook at medium to medium high. You will have to
keep checking because the water cooks down and
you will have to add more to make the dal the
consistency you like. Stir often because it helps
the lentils cook down well.
Taste it too, you may need to alter the spice to
you liking. Be aware that cardamom, ginger you
don't want to add to much of, they take control of
flavors, unlike cumin and coriander.
Serves: 3-4 maybe
Preparation time: 1 hour tops
By iveggies
Ingredients (use vegan versions):
- 1 cup rice (brown or white)
- 6 oz pasta (rice, wheat, veggie)
- 2 tomatoes
- 1 potatoes
- spinach (handful cut small)
- cumin (a dash)
- 1 small onion
- 1 can beans (red, black, kidney, any combo)
- peanuts (a handful)
- 1 clove garlic
- whatever else you think might be good!
Directions:
We've all heard of the "hairy Buffalo"
that college kids make by mixing
various liquors, well I noticed that
cooking all these odds and ends in my
kitchen turned out to be pretty tasty
and cheap considering its made from the
scraps you have laying around the
kitchen. I decided to call it "Vegan
Buffalo"! I told the owners of several
vegan restaurants about this and they
usually offer it one or two days out of
the week for really, really cheap. It
draws in the freegans who find change
laying on the sidewalk on their way
over!
Serves: n/a
Preparation time: 20 minutes
By iveggies
Ingredients (use vegan versions):
- 1 bag dried black beans
- 1 bag frozen corn
- 1 green pepper, diced
- 1 red pepper, diced
- 3 tomatoes, diced
- 1/2 small red onion, diced
- handful cilantro, minced
- 8 cups water
- 1/4 cup lemon juice
- 1/4 cup white vinegar (preferably herb)
- salt and pepper to taste
Directions:
Soak beans overnight. Cook beans: cover with water, bring to boil, lowerheat and simmer
until done, 1 to 1.5 hours. Cook corn in separate pot. Drain both and let cool. Add the
red pepper, green pepper, tomatoes and red onion. Add lemon juice and vinegar. Toss
well. Add salt and pepper to tase. Refrigerate for a couple of hours to let the
ingredients combine. Delicious with rice or as a side dish at a barbeque!
Serves: 12-15
Preparation time: two hours
Nutrition Information: Fat free, except for fat contained in the beans.
By iveggies
Ingredients (use vegan versions):
- 2 cups brown lentils
- 2/3 cup roughly chopped peanuts
- 80g of almond meal
- 1 teaspoon "no egg" mixed with two tablespoon water (the equivalent of one egg)
- 1 clove of garlic, crushed
- 1/2 regular red/Spanish onion, chopped finely
- 2 cups of brown lentils
- 1/2 cup of rice (cooked)
- 1/2 cup of chopped coriander stalks and leaves
- plain flour (to coat the patties)
- olive or vegetable oil
Directions:
Cook the lentils in lots of boiling
salted water for about 30-40 minutes,
or until they are tender. Drain and
crush lightly with a fork.
Put in a large bowl. Add peanuts,
almond meal, "no egg", garlic, onion,
rice and coriander. Add some salt and
pepper then shape into 6 or more large
patties. Wet your hands a little so
they don't stick, and make sure the
patties aren't to thin or they will
fall apart when you cook them. Coat
them lightly with the flour. Heat the
oil in a frying pan and cook the
patties on a low heat for 5-8 minutes.
just keep checking them.
Serve on a burger bun with sweet
chilli sauce and salad. Yum!
They also freeze well for a up to a few weeks.
For variation, you can swap the peanuts
and coriander for other herbs and
nuts. Enjoy!
Serves: 6-8
By iveggies
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